Skip to content
Gymlab
Create your personal plan

Gymnastics

Trampoline Front Drop

The trampoline front drop is a face-down landing followed by a rebound to your feet. It develops body control, landing coordination, and trunk stability.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 1 min

How to do it

  1. Stand in the center of the trampoline with your feet hip-width apart.
  2. Start a low vertical bounce.
  3. Tip your body forward in the air into a nearly horizontal, face-down position.
  4. Bend your elbows outward with your palms facing the bed beside your face.
  5. Land across your torso, thighs, and forearms at the same time.
  6. Press through your hands as the bed rebounds.
  7. Bring your feet beneath your hips for an upright landing.
  8. Finish with a stop bounce by bending your knees to absorb the bed's upward movement.

Form cues

  • Keep your legs together
  • Keep your neck long
  • Let the bed supply the rebound

Common mistakes

  • Diving headfirstRotate toward a flat landing rather than reaching your head toward the bed.
  • Catching yourself on straight armsKeep your elbows bent so your forearms share the landing instead of taking the impact through your hands alone.
  • Folding at the hipsKeep your trunk and thighs aligned so your abdomen does not hit before the rest of your body.
  • Dropping your faceLift your chin just enough to keep your face clear of the bed without sharply arching your neck.

Safety

A mistimed landing can injure your face, neck, back, or wrists. Excess height or sideways travel can also cause a fall onto the frame or off the trampoline.

  • Learn under qualified trampoline instruction, using low hands-and-knees progressions before attempting the full drop.
  • Master controlled stop bounces before practicing this skill.
  • Use one person at a time on equipment with intact frame padding and appropriate landing protection.
  • End the set if you drift toward the edge or lose control of your landing position.

If you have neck, back, shoulder, or wrist pain, seek advice from a physiotherapist or doctor before attempting front drops.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors

Equipment

  • Spotting Platform (optional)
  • Trampoline

Sets and reps

Sets
2–3
Target
3–5 reps
Rest
1 min

Practice separate repetitions with a full reset rather than linking drops while learning.